Training in the park? Here are 3 circuits designed by the expert to be tested in the open air
As the heat gradually approaches, parks and gardens are tempting. And not just forwalking e running . “Training circuits can be planned, taking advantage of what is available, what is at hand – he explains Elena Buscone, massage therapist, trainer, teacher of yoga, pilates. antigravity -, starting with street furniture: benches, stairs, sidewalks, tree trunks. Unlike a session in the gym, where we are used to making the same efforts, street training opens up to new movements, to experimentation. What to do? Here are three circuits designed according to the various possibilities and the degree of training. Beginners can stick to the first two. The time required go by 25 to 35-40 minutes”
Circuit one. Training begins with alternating lunges to work thighs, buttocks. “Keep your back straight, move your right leg forward by taking a big step, with the heel touching the ground first. Bend the right leg, the left knee drops to the ground: Be careful to maintain a right angle between ankles and knees and between the pelvis and thighs, then return to the starting position. Change the support foot and resume. Do four sets, with 5-10 seconds rest between one series and another. Below raises the knee: place your right foot on a step or bench, and at the same time raise your left knee in front of you, then switch knees. Perform the movement for 20-30 seconds and do four sets, with a 10-second pause between each. Finally, we strengthenthe abdominals position yourself in front of the bench, hands on the seat, place your hands keeping your back parallel and stay in position for 30 seconds by contracting your abdominals. The advice for beginners? The more the hands are open, the easier the exercise will be. Forecast 4 repetitions “.
Circuit two. Calculate a distance of 25 meters, taking 25 steps to define the distance. Then the training begins: run to a moderate pace until you reach the point of arrival and return to the starting point of the route by doing jogging in reverse. Do four repetitions to tone the front of the thigh. Following jumping jack, the hops in place: standing, hands on the thighs, legs tight, jumps by spreading the legs and raising the arms sideways to the head. Repeat the movement for 35 seconds for 3 serie, with pauses of 10 seconds between one and the other: this will shape all lower limbsand the abdominal belt. Finally we train the triceps. Turn your back to the bench, place your hands on the edge as if to sit down: your buttocks are in suspension and your legs are slightly bent. Flex your arms and lower yourself by bringing your buttocks to the ground, then stretch your arms and lift up. Repeat the movement 12-15 times. Remember: the more your legs are stretched and further away from the bench, the more difficult the exercise will be ”.
Circuit three. For the latter circuit reserved for those who already have a good level of training, a ladder is required. “Climb as many steps as possible in 30 seconds, rest for 10 seconds, then restart without pausing for 4 serie. And if there aren’t enough steps, just go up and down. Then move on to the lunges, always on the stairs: hands crossed behind the head, go up the steps a two by two if they are not too high, sinking in the support phase and changing legs each time. Repeat the movement for 30 seconds, performing 4 sets. It is a perfect exercise to use the rear of thighs and buttocks. The third exercise of the circuit requires a soft base, a lawn is enough: it helps to tone all the muscles deep and transverse abdomen: forearms on the ground, lean on the elbows without sinking the back, hold this position for 35 seconds. Do the movement four times, resting 10 seconds between one and the other. Always check breathing”.
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May 31 – 2:03 pm
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